Comparing Nutrients in 100 calories Valencia Oranges VS Mustard Oil

Weight per 100 calories

• Valencia Oranges: 204g
• Mustard Oil: 11.3g

Mustard Oil has 18 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Valencia Oranges or Mustard Oil?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Mustard Oil	0%	100%	0%

Macro Nutrients

	Valencia Oranges	Mustard Oil	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	10.2% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	0% 0g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Mustard Oil	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.6μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Mustard Oil	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.3% 0.18mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	0% 0mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.96% 34.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0% 0mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Oranges vs Mustard Oil:

• Raw Valencia Oranges have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Mustard Oil.
• Both Raw Valencia Oranges as well as Mustard Oil have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Mustard Oil:

• Raw Valencia Oranges have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Zinc and more Water than Mustard Oil.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges have more Carbohydrate, more Fiber and more Protein than Mustard Oil.
• While Mustard Oil contains 18.5 times more Fat, 18.3 times more Saturated Fat, 20.4 times more Omega 3 and 19.3 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Mustard Oil have similar amounts of Energy per 100 kcal.
• Both Raw Valencia Oranges as well as Mustard Oil have insufficient amounts of Glucose and Sucrose in 100 kcal.